WOD

FRIDAY

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

100 Mtn. Climbers

X3

10 Groiners

10 Samson Stretch

10 Bar Kips

WOD

“DUMBBELL DOWNFALL” (Time)

5 Rounds for Time:

5 Man Makers (50/25)

10 Dumbbell Lunges (50/25)

15 T2B

20 Cal Assualt

Metcon (No Measure)

HYPERTROPHY

Weighted and Body Weight Dips*

*See image fro instructions


Bulldog Alley Barbell WOD

Push Jerk (2-2-2-2-2)

5×2 @90% from rack

Core WOD

Metcon (No Measure)

3:00 of Jack Knife Crunches

THURSDAY

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Bike :90

Then

Burgener Warm-up

Then

Squat Snatch to WOD Weight

WOD

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Metcon (No Measure)

HYPERTROPHY

GHD Kayaks and Banded Planks*

*See image for instructions


Bulldog Alley Barbell WOD

Paused Deadlift (2-2-2-2-2)

Paude once below the knee, and another just above the knee. 5×2 AHAP

Core WOD

See Core in HYPERTROPHY for today.

WEDNESDAY

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Flight Simulator

For Time:

5-10-15-20-25-30-35-40-45-50-55-50-45-40-35-30-25-20-15-10-5 reps of:

Unbroken Double Unders

or Unbroken Single unders

10 Min Cap

WOD

Donkey Kong (Time)

For Time:

21-15-9

Burpees

KBS (53/35)

Box Jumps (24/20)
Then

Back Squat (10-10-10….)

Est. 10 RM

Metcon (No Measure)

HYPERTROPHY

400m Sled Drag


Bulldog Alley Barbell WOD

Rest Day

Core WOD

Metcon (No Measure)

50 Strict T2B

TUESDAY

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m

X3

5 Pass Thrus

5 Barbell Toe Touch

5 Hang Cleans

5 Push-Press

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

Metcon (No Measure)

HYPERTROPHY

Barbell 7’s Curls*

*Please see image below for description.


Bulldog Alley Barbell WOD

Shoulder Press (3-3-3-3)

4×3 AHAP across.

Core WOD

Metcon (No Measure)

400′ OH Barbell Carry (135/95)

MONDAY

CrossFit Tall City – CrossFit

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Warm-up

Warm-up (No Measure)

Ski 300m

X3

10 Pike Situps

10 Russian Lunges

10 DB Thrusters

WOD

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Then

Metcon (No Measure)

HYPERTROPHY

Pullovers and Banded Push-ups*

*See illustration for set-up

Perform 15 reps of Pullovers followed by max reps banded push-up, rest 2-3 min then 2 more additional rounds.


Bulldog Alley Barbell WOD

Thruster (3-3-3-3)

4×3 AHAP across

Core WOD

Metcon (AMRAP – Reps)

AMRAP in 5 min:

Nigja Sit-ups